Deadbolt's P/RR/S experience

[DeadBolt]

Yea I figured I would start a journal so I could keep track of everything.

DB Bench
120x6
130x5
130x4

Inclince
135x5
135x4
135x3

Dip
selfx6
+10x5
+25x4
this was the first time I ever added weight and its pretty kewl.

Military press(smith)
105x6
115x5
115x4

Upright row
60x6
70x6
70x5

Cheat Lateral
50x6
50x5
50x5

I'm hoping all these #'s will start to go up some.

 

[yellowmoomba]

DB -

That's impressive that you weigh 173 and are pressing
130 Dumbells!!

Good job!

 

[DeadBolt]

NO NO NO heh I wish I was!

All the weights are totals not indiv. dumbells.

I have only been seriously training for a short time so I know my lifts wont be as impressive as some of the people who have been doing it for years here.

 

[Monolith]

OMG

LOL, i thought he was pressing 130lb DB's too!

You gonna switch to P/RR/S 2 when it comes out, Deadbolt?

 

[yellowmoomba]

Originally posted by Monolith
OMG

LOL, i thought he was pressing 130lb DB's too!

You gonna switch to P/RR/S 2 when it comes out, Deadbolt?

When is P/RR/S 2 coming out?

 

[yellowmoomba]

Originally posted by DeadBolt
NO NO NO heh I wish I was!

All the weights are totals not indiv. dumbells.

I have only been seriously training for a short time so I know my lifts wont be as impressive as some of the people who have been doing it for years here.

That's alright....Keep at it!!!

 

[Monolith]

Originally posted by yellowmoomba
When is P/RR/S 2 coming out?

Im not sure exactly... a few months maybe? Apparently GoPro is just shopping it around to magazines atm before he releases it here.

 

[yellowmoomba]

Originally posted by Monolith
Im not sure exactly... a few months maybe? Apparently GoPro is just shopping it around to magazines atm before he releases it here.

That's what I heard also. I thought you might have the "inside track" to the info

I've been checking out this site for some new exercises!!

http://www.abcbodybuilding.com/exercise1.htm

 

[DeadBolt]

Well I have just started this program so I wanna give it a few weeks, was thinking running the 3 week cycle maybe 2 or 3 times. Just because I am not new to working out because I have been doing it seriously for sometime to where I can get around the gym quite comfortably but I still don't know everything I want to know. I figure this will help me to develope some of my lagging lifts and get me familiar with some new ones I have never done yet...but once I am comfortable with this routione I would love to try part 2.

Yea I wish I could press the 130's but hey I have to set a goal somewhere rite so it matters well be the last weight on the rack in my gym heh! I was happy with finally pressing 135 on the incline cause I had the 45's on but now that is like small fries to what others are pressin around me.

 

[yellowmoomba]

Originally posted by DeadBolt
Well I have just started this program so I wanna give it a few weeks, was thinking running the 3 week cycle maybe 2 or 3 times. Just because I am not new to working out because I have been doing it seriously for sometime to where I can get around the gym quite comfortably but I still don't know everything I want to know. I figure this will help me to develope some of my lagging lifts and get me familiar with some new ones I have never done yet...but once I am comfortable with this routione I would love to try part 2.

Yea I wish I could press the 130's but hey I have to set a goal somewhere rite so it matters well be the last weight on the rack in my gym heh! I was happy with finally pressing 135 on the incline cause I had the 45's on but now that is like small fries to what others are pressin around me.

I tried it for 8 weeks P/RR/S/P/RR/S/P/RR

I thought it was great!! I'm sure your weights will keep going up if you stay commited to the program. Lots of people around here are using his program.

 

[Monolith]

Yeah, i did P/RR/S for a long time. I eventually modified it to P/RR/RR/S, which seemed to work a lot better for me.

 

[DeadBolt]

Originally posted by yellowmoomba
I tried it for 8 weeks P/RR/S/P/RR/S/P/RR

I thought it was great!! I'm sure your weights will keep going up if you stay commited to the program. Lots of people around here are using his program.

O I am beyond commited heh.

 

[Saturday Fever]

Shopping it to magazines? Ugh. Magazines have one thing in mind, selling ad space. They sell ad space primarily to supplement companies. These ads are "strategically" placed right before and after the articles detailing these so-called great routines.

So what's my point? Magazines want you to fail so you'll buy the supplements that pay to advertise. They want you to use these routines because they know they won't work and the first thing you'll do is go out and buy the latest "Cell Tech 2004 Ultra" or whatever else they're pushing.

I'd love to see the routine and I'd love to see I'm wrong. But the rule of thumb is that if a magazine publishes it, it's a gimmick.

 

[yellowmoomba]

Originally posted by Saturday Fever
Shopping it to magazines? Ugh. Magazines have one thing in mind, selling ad space. They sell ad space primarily to supplement companies. These ads are "strategically" placed right before and after the articles detailing these so-called great routines.

So what's my point? Magazines want you to fail so you'll buy the supplements that pay to advertise. They want you to use these routines because they know they won't work and the first thing you'll do is go out and buy the latest "Cell Tech 2004 Ultra" or whatever else they're pushing.

I'd love to see the routine and I'd love to see I'm wrong. But the rule of thumb is that if a magazine publishes it, it's a gimmick.

What do you think of the P/RR/S approach? It seemed to work for a bunch of people around here. Check out the training or online journal section for more info ...

 

[Saturday Fever]

I'd be curious to know how long the people here had been working out before they adopted the routine. But in fairness, I will do my homework and read up on the routine. Like I said, I'd love to see I'm wrong.

 

[I'm Trying]

Originally posted by Monolith
OMG

LOL, i thought he was pressing 130lb DB's too!

You gonna switch to P/RR/S 2 when it comes out, Deadbolt?

Yeah my jaw dropped and hit my desk until I read further.
Keep it going though!! Great workouts!!!

 

[DeadBolt]

Originally posted by Saturday Fever
I'd be curious to know how long the people here had been working out before they adopted the routine. But in fairness, I will do my homework and read up on the routine. Like I said, I'd love to see I'm wrong.

You are oh so wrong heh, just teasin. I have been lifting for about 2 years only seriously for the past year through the help of people here at IM. I have experimented with many different routines and splits and have come to a time where I am still making gains but I am leveling off with how I use to gain.

I hope to show in this journal some gains after I finish a few cylces of this routine. I purposly waited to do a specific routine like this so people couldn't say "oh you are still new to lifting so anything would work for you". I want to see if it truely works or not so I am experimenting with myself here.

 

[Sapphire]

Originally posted by Saturday Fever
Shopping it to magazines? Ugh. Magazines have one thing in mind, selling ad space. They sell ad space primarily to supplement companies. These ads are "strategically" placed right before and after the articles detailing these so-called great routines.

So what's my point? Magazines want you to fail so you'll buy the supplements that pay to advertise. They want you to use these routines because they know they won't work and the first thing you'll do is go out and buy the latest "Cell Tech 2004 Ultra" or whatever else they're pushing.

I'd love to see the routine and I'd love to see I'm wrong. But the rule of thumb is that if a magazine publishes it, it's a gimmick.

Hey there SF! Believe me this program is not a gimmick at all! The fact that a mag WANTS to publish it is irrelevant to whether or not it works! Give it a try... BELIEVE ME, you will become a P/RR/S groupie too! GP is a genius... shhh! Don't tell him I said that, it will go to his head.

I have had GP as a trainer for over a year now and he put me on the P/RR/S program a couple of monthes ago. The results are great! He doesn't push anything except HARD WORK!!

 

[gopro]

Originally posted by Saturday Fever
Shopping it to magazines? Ugh. Magazines have one thing in mind, selling ad space. They sell ad space primarily to supplement companies. These ads are "strategically" placed right before and after the articles detailing these so-called great routines.

So what's my point? Magazines want you to fail so you'll buy the supplements that pay to advertise. They want you to use these routines because they know they won't work and the first thing you'll do is go out and buy the latest "Cell Tech 2004 Ultra" or whatever else they're pushing.

I'd love to see the routine and I'd love to see I'm wrong. But the rule of thumb is that if a magazine publishes it, it's a gimmick.

Well, since its MY program I guess I might as well chime in here. I have been a personal trainer, strength, and contest prep coach since 1990 and have used all of my experience and research to come up with the P/RR/S program which I began to develop and use on myself several years ago. Once I saw the incredible improvements I made to my own physique I next used it on a client that was preparing for his first bodybuilding competition. His results were even more startling than my own as he won the show and is now one of the best natural middleweights in the country. After this I started using P/RR/S with all of my clientele and introduced it on the web. From there is just exploded as so many people started using it and giving me astounding feedback. I decided to write an article on it and both Musclemag and Ironman magazine wanted to publish it (it ended up in MM). Now, I have further refined and tweaked the program and it is even more efficient at building muscle than before. I am planning on writing a book on the program or just doing a series of articles on it for Ironman. A website will be next and perhaps a video. I have been using P/RR/S on myself for over 3 years straight now and will always train this way b/c progress is continuous. You can look at the thread in the training section called Gopro Workouts to see all the comments on the program and how much its helped people.

I assure you that my program is no gimmick, but a tried and true approach to successful body transformation.

 

[Saturday Fever]

Like I said,

I'd love to see the routine and I'd love to see I'm wrong.

 

[Sapphire]

Originally posted by Saturday Fever
Like I said,

Well... you are gonna have to give it a try if you expect to see it work!

 

[Saturday Fever]

You post larger versions of your avatar and I will consider it.

 

[Sapphire]

Originally posted by Saturday Fever
You post larger versions of your avatar and I will consider it.

If you try P/RR/S MAYBE I will consider posting the full sized pics!!

 

[Saturday Fever]

How about if I try it, you WILL post them. I'll start it up on Monday if we have a deal.

 

[DeadBolt]

Today was my back day and deadlifts are getting pretty fun!

Deadlifts
135x6
155x5
155x5
***This is only my second time doing them so I want to keep proper form before I start loading some serious weight.

Bent over row(machine cause no bars were available)
160x6
180x5
180x5

Chin Ups
6 w/ assistance on last rep
repeat
repeat

CG Seated Row
135x6
150x5
150x5

Shrugs
Barbell
155x10
165x8
165x8
Calf machine
280x10
300x10
320x8

I skiped legs today and went to back b/c of my sprained ankle and hopefully I will be able to do them saturday! I love that day now heh. My weights are kinda weird b/c I've done some of the lifts but others I never have so they are really up and down. I hope to level them off so my core lifts surpass my minor lifts.

I was kinda mad I was unable to do the bent over row with the BB or even the lever thing. All of them were full cause I got to the gym late and it was packed. Hopefully next time I will be able to do them with anything but the machine b/c I know I wont be able to put that much weight up free standing. I am very curious on how much I can do.

Well I guess thats it for today I wasn't very impressed with any of my lifts at all b/c back is one of my most lagging parts. O well some days are good other are bad I guess it just goes with the territory!

 

[DeadBolt]

Well today on the way to the gym for some abs and cardio my pager went off BEEEEEEP a fire rang out so I responded like a bat outta hell to the firehouse. I arrived on scene in full gear to be instructed to grab a high rise pack (100feet of 3.5inch hose in a backpack, some heavy mofo) and bring it to the elevator. Yea well my guys never held the damn thing so I had to hump that weight up 7 flights of steps w/ a halogen and a denver tool. WOW thats some heavy shit and I never thought I could do it but the adrenalin was pumpin and I pounded out those 7 flights in under 2 mins!!!!

I never made it to the gym for cardio and abs, but I built one hell of a sweat doin that. Figured I would let ya know how my day goes when I'm not in the gym.

 

[DeadBolt]

Arms results:
BB Curl
60x6
70x5
70x4

Preacher
70x6
80x5
80x4

Hammer
30'sx5
30'sx5
30'sx4

CG Bech Press
115x6
135x5
135x5

Skull Crushers
30'sx6
30'sx5
30'sx4

I can't do single arm extensions because it really kills my shoulder so I did behind the head extensions w/ 2 hands and did as follows:
60x6
65x5

It was a very good day for me friday and my arms are still sore (its now 11:33pm saturday night). I felt great and now can't wait until monday to start week 2!!!!

And on another good note I found some pesky little bastards I have been lookin for a long time. ABS!!!!!!! I haven't really payed much attention to them lately and just been working em real hard w/ heavy weights and I guess combined with strict eating and taning I now have a 4 pack. Those bottom 2 will be tricky but I'll get them dont you worry. I am so happy rite now that for the first time in my life I have visible abs. You can't even begin to imagin. Maybe in a month or two I will take some new prog pics just to see ther major changes that have happend. Once I'm done with my swolev2 and lipo/absolved so I am all normal and water free I'll have some nice pics, and I wont be white I'll actually be tan LOL!

I never posted my weekly schedual and supps I'm currently taking, it must have sliped my mind so I'll list them now:
Mon-Chest/Shoulder
Tues-Abs/Cardio
Wen-Legs
Thur-Abs/Cardio
Frid-Back
Sat-Arms/Abs/Cardio
Sun-Rest

Sups:
Multi---Vit C+2000mg's---SwoleV2(2xdaily)---E/C Stack(3xdaily)---LipoUltra(2xdaily)---Absolved(2xdaily)---Glutamine

And I am currently follows Twin Peaks Carb Cycling.

 

[DeadBolt]

Week II
Chest/shoulders

Incline DB
55'sx8
60'sx6
60'sx5

Flat bench
55'sx10
60'sx8
60'sx7

Flys
25'sx12
30'sx10

Single arm DB press
30x8
35x6

Bent Lateral
20'sx10
20'sx10

Cable side lateral
#2x12
#2x12

 

[Monolith]

Lookin good, Deadbolt.

How you likin those single arm DB presses? I always liked em, although i had to watch myself or id start cheating and using my traps.

 

[DeadBolt]

O I love them, this was the first time I did them and they were great. Same with the cable laterals. I felt the traps coming into it in a rep but I corrected it rite away, thats why I stayed light. I like them because you can really focus on that one arm and there is so much power. Kinda bothered my back a lil but its something I will have to work on I guess and find the proper stance. Its hard to find directions for some of these lifts so sometimes I just have to wing it.